HYBRID

S w/u

-

1x power clean + 1x hang clean + 1x front sqt

Every 30sec for 10min

-

10x G2S @ 100# + 2min row 

3 sets, 2min rest 

-

5min intermission

-

10x BS @ 60% + 2min ski 

3 sets, 2min rest between

-

KB Swing @ 24kg + 30 sec FLR on rings

10-9-8-7-6-5-4-3-2-1 reps

ETAC

S w/u
-
15x Band pull apart + 10x Push-up + 3x Box jump
3rds
-
ME UPPER: 3RM BP

-
5x3 @70% w/pause at the bottom
-
4x12 Rolling triceps
4x30 Banded tricep push downs
-
5min ring FLR every break is 5(10?)cal on row/skii at the end
-
Mobility/Foam roll

HYBRID

S w//u

- 

10-1Push up ladder + 

1-10 Ball slamm ladder

-

Warm up Bench press to 80%

-

5x2 Tempo Bench Press (3100)

3min rest between

-

3x12 Arnold press

3x8 Pull up

-

100x quality push up

ETAC

S Lower
S w/u
-
10xKBS every 30sec for 5min
-
Work to heavy Sumo DL
3x1 @85%
-
4x1min Medicine ball Death march
-
100x Banded leg curl
100x Banded leg ext
-
Mobility/foam roll

GPP

S w/u

-

Warm Up:

3x10 Seated Single Leg lift over object

3x10 Worlds Greatest Stretch

3x30sec low squat hold with band

 -

Focus:

W2H Front Squat

3x5 heavy Front Squat (%)

 -

Accessory:

3x12 B-Stance RDL

3x12 Good Morning

- 

Core:

4x30sec FLR

 -

Cooldown

100x banded leg ext

ETAC

Rcvry
S w/u
-
20min Sled Drag
-
3x5-1 Pull-up ladder
-

10-20MIN BIKE

-
Mobility/Foam roll

ETAC

Rcvry
30-60min walk

ETAC

S w/u
-
10 min Sled Drag
-

5X5 SUMO DL @ 50% 1RM + 25% bands

1min rest between

-
6x30/90 Sprint intervals
max rest
6x30/90 Sprint intervals
*Faster than 2k time
-
400m Heavy object carry, must be above belt line.
-
5x3-5 Pull-up strict chest to bar
-
Mobility/Foam roll

GPP

Warm up:

Single Arm KB Complex

5 KBS + 5 clean + 5 Press + 5 Snatch

2-3 sets each arm

*light KB

Focus:

10x3 OHP 50%

In between sets:

- 100m Ski

- 2 min rest

Accessory:

5x pull ups 

5x burpees

5x ball slams

4 sets

Cooldown:

150x face pull

ETAC

S w/u
-
10min TGU practice
-
2(3 ok for recovery?)x1k Row/Skii
or
2x800m Run
-
3x1min FLR
-
100x Band pull-apart
100x Band face pull
-
Mobility/Foam roll

GPP

Warm up: 

400m Sled Drag/ 4x1 min death March

2x10 World's Greatest Stretch Lunges

 -

Focus:

6x 500m Row/Ski

@ 2k Pace & Rate

3-4 min rest

Cooldown:

5-10 minutes stretch

ETAC

S w/u
-
1xPP every 10sec for 1min
Rest in front rack
1xPP every 10sec for 1min
Rest in over head
-

ME UPPER: 3RM PUSH PRESS

-
10 min EMOM 2xPP@60-65%
-
3x10 DB Incline BP
3x10 DB Lateral raise
-
100 Push-up (10 EMOM for 10min)
If a round is failed, go to easier progression (knee, banded assist)
-
Mobility/foam roll

GPP

S w/u

-

Warm Up:

20x Dislocates

20x Palloff press

3x5 Inchworm w/ pushup

Focus:

W2H BP

5x5 BP @70-80% of heavy

Accessory:

3x10 Gorilla Row 

3x10 Arnold Press

CORE

4x30 dead hang

Cooldown:

100x Face Pulls

ETAC

Rcvry
S w/u
-
Keep a KB moving for 10min
-
3x5-1 Pull-up ladder
Strict chest to bar
-
100x Banded leg curl
100x Banded leg ext
-
3X 500m Row + 2min rest
-
Mobility/Foam roll

ETAC

Block A Week 1

S w/u
-
3x10 GS
3x10 KBS
-
ME Lower: 3RM BS

-
3x3-5 @60% w/2sec pause
(Expload out of the hole)
-
3x10 BB RDL
3x20 DB Lunge
-
4x40yd KB Farmer's carry
-
Mobility/foam roll

Hybrid

Week 1-8

S w/u 

-

WARM UP:

20x Knee Jump

(Break up as needed)

3 Rounds

15x Bulgarian Split Squat

45 Sec Deep Squat Hold

Rest as Needed

-

FOCUS

Work to Heavy Zercher Back Squat

3x2 At 85% of Heavy

Full Rest

-

ACCESSORY:

Super Set:

3x8 Tempo Single Leg RDL (311-)

3x8 Pendlay Row Up

-

Tabata

8x 20/10

Hollow Hold 

-

COOLDOWN:

100x Banded PVC RDL

GPP

S W/ U

-

Warm Up:

3x10 Seated Single Leg Lift Over Object

3x10 Hip Boxes

3x5 SL Broad Jump

Focus:

W2H DL

5x3 Banded Deadlift @ 60% of heavy

Accessory:

4x10 BSS

4x5 Box Jump (or Broad Jump)

CORE:

4x30 FLR

Cooldown:

100x Prone banded leg curl

GPP

Warm up:

400 m sled drag

3x10 broad jump

3x10 cossack squat

Focus:

5x SA KB deadlifts + 5x heavy G2S + 30 sec row sprint

3 sets 2-3 min rest

5x BSS + 5 box jumps + 30 sec ski sprint

3 sets 2-3 min rest

Cooldown:

50x Prone leg curls

50x Leg ext.

5-10 min Stretch

GPP

Standard Warm up:

10 min KB/Mace movement

100 TGU

cooldown:

5 -10min stretch

GPP

S w/u

-

Warm up:

x10 FDBR

x10 LDBR

x10 Reverse Flys

3 Sets

 -

Focus:

W2H OHP

10x3 push press @ 60% heavy

 -

Accessory:

3x10 DB BP

3x10 ball slams

-

Core:

4x 30 sec dead hang

 -

Cooldown:

100x banded triceps pushdowns